Concentration (Dharana)

• Reading:  Set the tone of Dharana by doing a gazing inwards practice with them in  the original sitting asana.  Have them roll their eyes back into their head & then look donw their spinal column (like snorkeling when you look down below the surface of the water).  On the inhale, have them picture a light rising up the spinal column like temperature rising on a thermometer. On their exhale have them bring the light bakc down into the base of their spine.

• Pranayama & Chant: Khapalabhati breath to Om with Gyan mudra: thumb and index finger touch in circle, other fingers splayed

• Asana:
• Core

• Sun A x5 with core & upper body strength

• Sun B x5 - focus on concentration, mudra with thumb & index finger touching, fingers curled in

1. Crescent, WI, pyramid, triangle & reverse triangle (forward bends & twists)
2. WII, reverse, extended triangle, arda & reverse arda (hip openers & twists)
3. WII, star, pashimottanasana, head stand (forward bends & inversions)
4. Backbends, hip openers & arm balance
5. Mandala, lotus & core spins

• Back bends, plow & spinal twists, fish with Hakini mudra

• Meditation:

        Physical practice is over, focus on the here & now.  Soften everything into the mat.  Let go of your practice & your physical body.  

        Ripples of the mind are lassoed into a giant wave.  Takes all of the energy going out into the world in the form of thoughts and funnel it into one stream of consciousness & shine that flashlight of consciousness onto the mind and watch & wait to see what happens, like you are window shopping.  Content not to get too involved, yet interested.

       When all the desires spiraling around in our consciousness weave together, anchoring lightly on one object, we enter the sweet state of dharana. Everything settles inside and we aren’t fidgeting or jumping away from where we are. There is a sense of fulfillment and contentment. It is the state of missing nothing, the state of yoga.

      Concentration or dharana doesn’t come through force, it comes when we take what is in front of us and soak it up gradually and fully, like a sponge. It is the result of falling in love with the present moment & loving what is before you and seeing it as it is. It requires having the willingness to look at one thing and trust it is enough.

• Close with Om with Hakini mudra